Coping with Political Chaos: Tips for Mental and Emotional Resilience
It’s hard to escape politics right now. If you feel like you’re always on edge from the latest devastating news about stripping away basic human rights, wars, political turmoil, and climate change, you’re not alone.
The daily barrage of negativity is creating an atmosphere of anxiety that is palpable. However, compulsively consuming the latest news in the service of staying informed, while understandable, can take a huge toll on your mental health. The resulting stress, anger, or even hopelessness can ultimately affect relationships, work, and your overall quality of life.
Fortunately, there are some steps you can take to build resilience and protect your mental health in the midst of political chaos. Here are some practical tips to help you cope.
Set boundaries with news and social media
It’s easy to feel overwhelmed when you’re bombarded with news notifications or endlessly scrolling through heated political discussions on social media. To maintain your mental health, it’s important to set firm boundaries with tech. Start by:
Limiting your news consumption: Dedicate specific times of the day to check the news rather than consuming it continuously. For example, you might choose to read updates in the morning and evening and avoid them in the hour before bed.
Curating your feed: Follow accounts or channels that focus on balanced reporting, and consider unfollowing or muting sources that make you more angry and stressed.
Taking social media breaks: Regularly unplugging from social media can give you space to recharge and let go of the intense emotions that often come with online discourse.
Focus on what you can control
One of the most disheartening aspects of an unstable political situation is feeling completely helpless. You might find yourself dwelling on large-scale issues that are beyond your power to change. To counteract this, shift your focus to actions within your control by:
Getting involved locally: Participating in community initiatives or local government activities can help you feel empowered and make a tangible difference.
Supporting causes you believe in: Donate to and volunteer for organizations that align with your values. Even small contributions can make you feel a stronger sense of purpose. If you don’t know where to start, choose an issue you care about and look for local nonprofits that address it.
Engaging in constructive conversations: Instead of arguing (especially online), try to have meaningful, empathetic discussions with people who have different perspectives. This can help you understand one another and stop you from feeling so polarized.
Connect with supportive communities
Isolation can make your stress about the political situation worse. Surround yourself with supportive people who share your values and understand your experiences. In times like these, community is the best thing to rely on. Start by:
Building up your own community: Get to know your neighbors. Organize local events where people can support each other, like starting a communal garden.
Joining advocacy groups: Being part of a group working toward a common goal will give you a sense of belonging.
Leaning on trusted friends and family: Share your feelings with the people you know who can give you good perspectives on the political situation.
Prioritize your mental and physical health
Political stress can manifest physically, leading to fatigue, headaches, or difficulty sleeping. Taking care of your body and mind is important for keeping up your resilience. Be sure to:
Practice mindfulness and relaxation: Techniques like meditation, deep abdominal breathing, and yoga can help you stay grounded and reduce anxiety.
Maintain a healthy routine: Ensure you’re eating nutritious meals, exercising regularly, and getting enough sleep. A stable routine will give you a sense of normalcy and make sure all your basic needs are met.
Talk to a therapist
Even though we’re moving through scary times, you should still feel empowered to engage in self-care and daily routines that support you. If worrying about politics is derailing your life, consider reaching out to an anxiety therapist. Contact me for a free phone consultation to talk about how anxiety therapy can help. Personalized coping mechanisms, strategies for managing difficult emotions, and practice with setting boundaries can provide support and offer relief during stressful times.